Restoration and Regeneration for Optimal Performance Institute of Sports Performance IOSP.net By Taylor Tollison B.S.

, CSCS When planning your teams conditioning and game schedule it is important to not overlook rest, recovery and regeneration. Recovery is the bodys ability to recover from training sessions and allow athletes to train at optimal levels. (1) In competition, it means being able to take part in the next round or event at the same or higher performance level. (Ron Maughan, PH.D). During sport many things happen in the body that can cause reduced performance. Lactic acid production and reduced glycogen levels are two of the most well known factors that contribute to fatigue. It is because of by products like lactic acid, hydrogen ions and glycogen depletion that we must restore and regenerate our body to optimal levels prior to the next competition. One way to this is to go through the process of rest and restoration/regeneration. It is important to remember that when we work hard we must rest hard. It is during rest that our bodies grow, not during work. Intense Work + Intense work=Failure and injury Work + Rest and Restoration=Success and growth When we as athletes work and keep on working without rest and restoration we are setting ourselves up for failure and injury. Tudor Bompa said improper recovery can lead to fatigue. Fatigue will cause a lack of coordination and concentration, which can cause poor movement quality and thus injury. He further said proper recovery accelerates regeneration, decreases fatigue and enhances adaptations to exercise. The desired goal of sports training programs is adaptation to exercise and lowered risk of injury. If we could do a couple of things after games which could help us, as Tudor Bompa said, accelerate regeneration, decrease fatigue and enhance adaptation to exercise, wouldnt we do it. Below are outlined 6 things athletes should be doing to enhance regeneration. 1. Food and Hydrationa. One source said that the ideal time for replenishing your carbohydrate stores is 30-60 minutes after your game or practice. This is especially important for soccer teams that sometimes have multiple competitions in a day. When replenishing fluids, drink about 20 ounces per pound of body weight lost during the match. Next be sure to replenish carbohydrate stores with a carbohydrateprotein mix. One study showed that a carbohydrate-Protein mix is more effective than a traditional 6% carbohydrate only sports drink. (3) b. A research study compared a team that ate a carbohydrate rich meal to a team that ate a normal meal. The team that ate the carbohydrate rich meal covered 25% more distance. During a game we lose carbohydrates and after a game we must replenish our carbohydrates. 2. Post game regenerative run-

a. The post game regenerative run can be used immediately after a game or the day after the game. If you have a game later in the day, it is especially important to immediately follow the game up with a good regenerative jog. If you dont play for a couple of days then perform the run the day after the game. 3. Stretchinga. When performing a regenerative stretching session David Donatucci (1) recommends the regenerative stretching to include 3-5 seconds repeated 6-10 times per muscle. 4. Self Massagea. Use a foam roller or a slightly flat soccer ball. Roll specific muscles over the foam roller or soccer ball for effectiveness. This is to increase blood flow, relax the nerves and loosen muscle. There could be some uncomfortable moments while doing the foam roller but even a professional massage has uncomfortable moments. (4) 5. Hot Cold contrast bathsa. The hot-cold contrast baths can also foster recovery. Another way to accomplish the hot cold contrast would be to use your shower. Alternate with 2 to 3 minutes in a hot tub or hot shower then 30 sec to 1 minute in the cold water. Repeat this 3 to 4 times for maximum benefits.(4) 6. Sleepa. Athletes must sleep to recover. If we dont get enough sleep our physical performance will be impaired. (5) A minimum guideline would be to get 7-9 hours a night. (5) If you have any questions about the above article or any ideas for future topics please go to IOSP.net or email me at training@iosp.net.

1. David Donatucci, High School Corner, Regeneration, Strength and Conditioning Journal: Vol. 24, No. 2,pp.55-56 2. Sharon A Plowman and Denise Smith Exercise Physiology, pp258-259 3. Michael Williams et al. Effects of Recovery beverages on Glycogen Restoration And endurance exercise performance, The Journal of Strength and Conditioning Research: Vol 11. No 1, pp. 12-19. 4. Verstegen, Mark. (2004) Core Performance, p. 150. 5. Science of Sport Training, Thomas Kurz, pp. 122